Wednesday, July 12, 2023

Core-Flex tonight at 5:45 PM!
Come work on core strength and stability!

Strength
Every 3:00, 4 Sets
8 Back Squats
1-2) 60-65%
3-4) 65-70%

Superset Accessory (3+ out of 4 sets)
15 Banded High Row + External Rotation

Conditioning
For Time:
500/400m Row (FX: 400/300m)
30 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 15 Bar Muscle-Ups)
60 Wall Balls (20/14) (10’/9′) (RX+: Unbroken)
30 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 15 Bar Muscle-Ups)
500/400m Row (FX: 400/300m)
*15:00 Cap